Roast Chicken Dal

Roast Chicken Dal

A dal is traditionally a lentil side, often the accompaniment for curry. Here, combined with roast chicken (or rotisserie chicken), it moves from the side of the plate to its center for a quick lunch or an easy weeknight dinner.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 25 min 25 min

Directions

Ingredients

  • 1 1/2 teaspoons canola oil
  • 1 small onion, minced
  • 2 teaspoons curry powder
  • 1 15-ounce c lentils, rinsed, or 2 cups cooked lentils (see Tip)
  • 1 14-ounce c diced tomatoes, preferably fire-roasted
  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and diced (4 cups)
  • 1/4 teaspoon salt, or to taste
  • 1/4 cup low-fat plain yogurt

Cooking Instruction

Step 1

Heat oil in a large heavy saucepan over medium-high heat. Add onion and cook, stirring, until softened but not browned, 3 to 4 minutes. Add curry powder and cook, stirring, until combined with the onion and intensely aromatic, 20 to 30 seconds. Stir in lentils, tomatoes, chicken and salt and cook, stirring often, until heated through. Remove from the heat and stir in yogurt. Serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 345
  • Carbohydrates: 30g
  • Fat: 9g
  • Protein: 36g
  • Dietary Fiber: 10g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 4g
  • Cholesterol: 78mg
  • Potassium: 686mg
  • Sodium: 361mg
  • Exchanges: 1 1/2 starch, 1 vegetable, 5 lean meat
  • Carbohydrate Servings: 1